Vegetable Stir-Fry with Tofu
Quick plant-based stir-fry with crispy tofu and colorful vegetables.
Adjust Servings
Macronutrient Breakdown
Ingredients
- firm tofu
- broccoli
- bell peppers
- snap peas
- soy sauce
- sesame oil
- garlic
- ginger
- rice
Instructions
- 1
Press and cube tofu, pan-fry until golden.
- 2
Stir-fry vegetables with garlic and ginger.
- 3
Add soy sauce and sesame oil, serve over rice.
Nutrition Facts
About Vegetable Stir-Fry with Tofu
Quick plant-based stir-fry with crispy tofu and colorful vegetables.
This dinner recipe provides a moderate amount of protein with 280 calories per serving. With 6g of fiber, it supports digestive health and helps you feel full longer.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 15 minutes.
Track Your Nutrition
Use our free calculators to plan your meals and reach your health goals.
Methodology & Nutrition Data Sources — Vegetable Stir-Fry with Tofu
How we calculate Vegetable Stir-Fry with Tofu nutrition facts: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (280 kcal/serving): Ingredient calories are summed for the full batch, then divided by 2 servings.
- Protein (18g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (28g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (12g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (6g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated June 1, 2026 · Nutrition data references USDA FoodData Central
Frequently Asked Questions
How many calories are in Vegetable Stir-Fry with Tofu?
Vegetable Stir-Fry with Tofu contains approximately 280 calories per serving, making it a moderate option for a healthy meal.
Is Vegetable Stir-Fry with Tofu good for weight loss?
Yes, Vegetable Stir-Fry with Tofu can be part of a weight loss diet. With 280 calories and 18g of protein per serving, it helps keep you satisfied.
How much protein does Vegetable Stir-Fry with Tofu have?
Vegetable Stir-Fry with Tofu provides 18g of protein per serving, which is good for supporting muscle maintenance.
How long does it take to make Vegetable Stir-Fry with Tofu?
Vegetable Stir-Fry with Tofu takes about 5 minutes to prepare and 10 minutes to cook, totaling 15 minutes from start to finish.
Can I meal prep Vegetable Stir-Fry with Tofu?
Yes, Vegetable Stir-Fry with Tofu stores well in the refrigerator for 3-4 days in an airtight container.